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PROTEIN PROMOTES MUSCLE REPAIR & GROWTH

Your protein needs increase especially after bouts of intense exercise so increasing your protein intake on days that you exercise is beneficial. Additionally, if you strength train consider having a high protein meal right after a training session when the muscle is sensitive to nutrients…

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Preventing Track & Field Injuries

Establish a good stretching program to include the gastrocnemius/soleus (calves), hamstrings, quadriceps, hip flexors and hip adductors. Initial stretches should be static (no bounce) and held for at least 30 seconds, then progressed to dynamic stretches such as walking lunges or high stepping. Research shows…

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Sandwiches and Sodium

You probably already know that eating too much sodium can cause bloating, high blood pressure, and other complications. But you may be surprised to learn that one food that you may eat every day chews up nearly 50% of your daily recommended sodium allowance. The culprit? The…

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Featured Recipe – Ezekiel Bread with Peanut Butter and Banana Breakfast

This has become one of my favorite go-to breakfasts. Great and easy to make for the whole family, or take on the go! Ingredients: 1 slice Ezekiel Bread (any flavor – I recommend the cinnamon raisin) 1 tbsp. peanut butter 1 small banana Directions: Toast…

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Setting SMART Goals

When it comes to health and fitness, many of us have goals in mind that we would like to achieve. Sometimes we set the bar too high and seek large goals that we never seem to reach. Make sure you are setting yourself up for…

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Make yourself a priority!

When schedules are tight we tend to sacrifice the time we spend for ourselves. Your workouts are your “Me” time, one of the only times during the day you can focus solely on yourself and your wellbeing. When you have a busy day/week coming on…

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Featured Recipe – Southwestern Black Bean, Quinoa and Mango Medley

Southwestern Black Bean, Quinoa and Mango Medley Black beans, sweet mango, and lots of colorful vegetables make a delicious zesty salad that has wonderful texture, color and flavor. Serve this as a side dish at a potluck or enjoy this as a meatless main course…

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The Benefits of Sweet Potatoes

Sweet potatoes are an ideal complex carbohydrate that not only fuels your body; it also has other important health benefits. Compared to a white potato, sweet potatoes are lower in sugar and fat, higher in fiber and give you a lot more “bang for your…

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Classes resume at 4:30p

*WEATHER UPDATE* Road conditions are improving as the ice/snow continues to melt, therefore we will be resuming classes at 4:30 today!

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Foam Rolling – Calves

Foam rolling the lateral gastrocnemius (a calf muscle) can correct common knee impairment.  Take a little time to address your calves when foam rolling.    Place foam roller under the mid-calf. Cross the opposite leg over the top of the other to increase pressure. Slowly…

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